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Oct 09

Chicken Enchiladas

Chicken Enchiladas


I’m back, baby!! Or, I should say, I’m back with baby. :) The new baby has been successfully thrown onto the pile (of children, that is). Woot!  In other news, I recently found myself with nothing edible in my kitchen but tortillas, cheese, frozen chicken, and a can of tomato sauce. Chalk that up to lack of sleep and the fact that hauling my daycare to the grocery store is difficult, at best! LOL. Anyway, I decided that this seemed like the ingredients for chicken enchiladas, and set about making a P90x-friendly version. Typically I make enchiladas with ground beef and packaged enchilada seasoning, but this homemade enchilada sauce turned out fairly well. (Props to the “Ten Minute Enchilada Sauce” recipe on Allrecipes.com for inspiration, but the P90xifying is all me, baby!) =)

Ingredients

  • 2 frozen chicken breasts (6 oz each)
  • 4 Tb. olive oil
  • 3 Tb. chile powder
  • 2 Tb. flour
  • 1 can tomato sauce
  • 1 1/2 cups chicken broth (or water)
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp cumin
  • 1/4 tsp salt
  • 8 oz. grated lowfat cheddar cheese
  • 2 egg whites
  • 8 Whole wheat tortillas

Fill a large pot with water and boil chicken breasts for 15-20 minutes, until cooked through. While the chicken is cooking, heat oil in a large skillet over medium heat, add flour and chile powder and cook for approximately 5 minutes until it has browned slightly. Add tomato sauce and remaining spices. Add chicken broth and cook for 10 more minutes, until the whole mixture has thickened a bit. Preheat oven to 350 degrees. Shred chicken with a fork. Toss grated cheese with egg whites (this helps lowfat cheese melt a bit better). Put some sauce in the bottom of a 9 x 13″ pan, then coat each tortilla with sauce, add 1 1/2 oz shredded chicken, roll it up and put it in the pan seam-side down. Pour any remaining sauce over the top. Cover with grated cheese mixture. Bake uncovered for approximately 20 minutes, or until cheese is melted, sauce is bubbling, and enchiladas are heated through.

P90x Nutrition Plan Portions:

2 Enchiladas are 1 carb serving, 1 protein serving, 1 fat serving, 2 dairy servings. (There’s also a teensy vegi serving in there with the tomato sauce, but I don’t believe in counting anything less than a half serving, so I’d ignore it.)

P.S. The Allrecipes recipe called for “New Mexico or California chile powder.” Well heck if I know what those are! LOL. I just used the standard chile powder that I had in my spice rack, and it turned out good, if a bit strong.  

P.P.S. If you have some actual green chilis to add into the filling here, it might be tasty!

P.P.P.S. I now solemnly swear to return to my former, extremely lazy posting schedule. ;)

15 comments

  1. Fernando

    I’m going to try this tonight, but I just wanted to point out something. I believe you missed listing the tortillas in the ingredients; everything else looks good to me and can’t wait to try them!

    1. CJ =)

      HA! I wrap my enchiladas in brown recycled paper (more fiber)! ;)
      Thanks so much for pointing that out – fixed it!!!
      Please do come back and tell me if these worked out for you or if you made any tweeks.
      CJ =)

  2. Jun

    Hi CJ, i always have very hard time to keep chicken breast moist. It tasted so dry that both my child and I are having hard time to keep eating them. Any tips how to make the chicken breast taste not so dry?

    1. CJ =)

      Hi Jun! I know what you mean. I’ve encountered that too. My understanding is that freezing the chicken breast pulls a lot of moisture out of the breast.

      The best cooking method I’ve found for keeping chicken breasts moist is the one outlined in my Easy BBQ Chicken recipe. You could do this with the whole chicken breasts and omit the BBQ sauce, and perhaps add a couple of Tbs of chicken broth in there. You really have to make sure with this one not to overcook it.

      Another (cost-effective) option is to cook a whole chicken in the oven. I’ve had great success with this whole chicken recipe from Allrecipes, which calls for baking the chicken breast side down.

      I hope that helps, and that it works out better for you next time!
      - CJ =)

    2. Kat

      So I googled how to boil chicken before making this, and I found this very helpful blog post about why NOT to boil chicken (because it dries out your chicken). It suggested poaching the chicken instead. I just poached it in straight chicken broth (nothing added to it as suggested in the post) and the chicken was super moist. For instructions on how to do it, here’s the link: http://www.chefdarin.com/2011/04/why-boiled-chicken-is-bad/.

      These enchiladas were absolutely delicious this way! My husband said he would order these in a restaurant and they are by far his favorite P90X meal I’ve made so far (we’re starting week 4).

      Thank you so much for your website, it’s been a lifesaver!

      1. CJ =)

        GREAT contribution, Kat! I had never thought to poach this chicken. Thanks for sharing!!
        - CJ =)

  3. Jun

    Omg, I tried this chicken enchilada this evening, it was soooooooo good, thanks CJ. Both my husband and my picky kid loved it. It almost doesn’t feel like p90x meal :-)

  4. EC

    I found your site today purely by accident and I’m so glad I did. I didn’t want to make all the recipes in the nutrition guide because it’s a bit expensive. But, I made this tonight and it was DEEEEELISSSHHHHH!! I was skeptical because I don’t care for wheat toritallas, but this dish has soo much flavor! Thanks!!

  5. Sandy

    Hey I just found your site and see that you haven’t posted since October. Please tell me that you’ll continue this!! :)

    1. CJ =)

      Hey Sandy!!
      Yes, I’m still here! However I am kind of a slacker when it comes to posting new recipes now that there are 80+ here on the site. But no worries, I have a few new ideas in the till for the new year. Right now, actually, I’m working on an ebook that will provide 90 days worth of P90x meals based on the recipes on the site along with weekly shopping lists. =) So stay tuned!
      In the meantime, feel free to post your questions here or on my FAQ page, and I’ll be happy to help!
      - CJ =)

  6. Shandale

    I wanted to let you know my recipe for homemade enchilada sauce. I use:

    2 cups water
    7 tsps of cornstarch
    7 tsps of chili powders

    It gives it the spice and takes all of 5 mins to wake.

    You need to use cold water and a wisk and keep stiring until it starts to boil when that happens let boil for just a second and then remove from heat. it will cover the inside and top of 5 enchiladas.

  7. Dione Ashley

    I am so excited that I foud this website. Your recipes are much more adaptable to the needs of my family and are so much easier to understand. Thank you!

  8. Dee

    I just discovered the P90X program and doing the research before my husband and I actually start since we need to make sure our nutrition is on point. I need to do some serious meal planning! I would like to add about dry chicken breast and a great way to cook it to keep it moist. I use my rotiserrie, which I bought at walmart and the best investment I have ever made! You can get one for about $55 now!

  9. LaDonna

    I’m originally from Cali so I’m pretty particular with my Mexican food and this dish, being that it’s a “healthy recipe” was pretty darn good!! When the sauce was cooking my mouth was watering! Very yummy and highly recommend it! Thanks for sharing!

    1. CJ =)

      Hahaha LaDonna, so glad they pass the test of a connoisseur!! =)
      - CJ =)

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